Training Aug 25

function

A. back squat @ 4011; 4-6 x 5; rest 3 min
B. HSPU practice - 12 min (negatives, E-ROM, strict reps, kipping, etc..based on where you are at)
C. AMRAP Double Unders in 10 min

being

Run 30 sec @ 80% effort
rest 30 sec
Burpees in 30 sec @ 80% effort/speed
rest 30 sec x 10

will

part 1:
A. Squat Snatch - 2,2,2,2,2 @ 90%; rest 2 min
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. GHD sit ups x 20; rest 1 min x 3

rest 6+ hours

5 sets:
10 tough russian swings
10 burpees AFAP
25 double unders AFAP
rest 3 min
+
5 sets:
Row 35 sec @ best 500 m race pace
Rest 2:35